
Workout of the Day (WOD)
A. E2MOM 18
For 9 Rounds complete the following every 2 minutes:
12/8 Cal Row
8 Burpee Box Jump Overs (24/20)
Each round add 1 rep to each movement. If you are unable to finish the total reps in the 2 minutes, go back to the starting number (or lower) and stay there through the end of the E2MOM.
B. 3 Sets For Quality
Every 3 minutes complete a round. Rest reminder of the time.
8-12 DB Bench Press (50/35’s)
8-12 DB Bent Row (50/35’s)
8-12 Rower Pike Ups
For part A. score is the highest number of rounds completed successfully plus the reps in the final partial round.
Ex: 7+30 Rx
Upcoming Events
Thursday, January 16th CFM Bring-A-Friend Days! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Hailey
1:00p: Open Gym- Hailey
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Stasia
6:00p: All Levels CrossFit- Stasia
7:00p: Weightlifting- David
And coming tomorrow…
CFM Closed due to inclement weather!
10 Rounds [20min cap]
7 Front Squats (115/85)
7 Chest to Bar Pull-ups
35 Double Unders
Post time for the WOD. Ex 14:22 Rx.
At Home
Equipment
10 Rounds For Time [20min cap]
7 DB Squats (50’s/35’s)
7 Weighted Sit Ups (50/35)
35 Double Unders
Bodyweight
10 Rounds For Time [20min cap]
10 Jumping Air Squats
10 Sit Ups
20 Mountain Climbers (R+L=1)